BRACE YOURSELF

Competition Class

Strength

SKills&Drills

OLYMPIC WEIGHTLIFTING

10min EMOM
1 Hang Snatch

10min EMOM
1 Jerk

GYMNASTICS

5 Rounds for time:
5, 10, 5m Shuttle HS Walk
5 Squat Cleans 225/155

CONDITIONING
E3M15M
100m shuttle sprint (10x10m)

MetCon

35min EMOM

Min 1 – 10 Burpees
Min 2 – 10 Pull-ups
Min 3 – 10 DB Thrusters 50s/35s
Min 4 - Row 15/12 Cals
Min 5 - 30 Double Unders + 10 Sit-ups